My first post RKC Cert training session

Yesterday morning after a good nights sleep and three required consecutive days of rest training to re-cover from the RKC Cert, I undertook a twenty minute training session. I felt remarkably rested and ready to resume training. I do keep finding myself going back to the DD Cert photos to re-capture the feeling of what transpired. It helps remind of all the incredible students and instructors I don't ever want to forget, the majority of which I did not have an opportunity to talk at length with.

For the session I paid special attention to implement many of the form corrections I received through out the Cert. This will take time as re-programming happens slowly to re-work a year of less than optimal form. As a result, I will be focusing on shorter but tighter, mindful sessions.

24kg x 1 x (9 x 4/4, 1 x 5/5) one arm LCCJ no putting the bell down
Total: 82 reps in 10 minutes

This increased my reps by two but took more time .. I slowed down the cadence from 5/5 to 4/4 to increase the TUB (time under bell) in order to hold on for the full the 10 minutes .. previously I only lasted to 9 minutes at the faster pace.

24kg combo (based on my RKC grad workout):

• Snatch Left
• Lower to rack
• Front squat
• Military Press
• hand to hand swing transfer
• Snatch Right
• Lower to rack
• Front squat
• Military Press
• 10 Two-hand swings

Total: Ten sets @ 1set/min

This worked out to about :40 work :20 rest. The two 10 minute sessions were very demanding and more than enough to re-start my hard-style training.